Surge Elite Performance & Fitness – ENDURANCE

Warm-up

WARM: Warm-up (No Measure)

Dynamic Warmup

Endurance

ROW: Metcon (Distance)

3 x 15 minute row events

Row the first five minutes of each @ 20 spm, four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

Row for three minutes at light pressure during the rest period.